1/10/24 - FBCT not recovered yet

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Warmup (2 rounds)
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x3 ATG squat jump with knee snap 
x3 Half squat jump with knee snap
x3 Jump with knee snap
Handstand practice
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I'm advancing my jumping form to help me eventually transition into backflips. The proprioception isn't there yet. It feels awkward but I'm getting a feel for timing the knee snap with the apex of my jump. Kicking off into handstands is getting more seemless and I can hold the handstand for a few seconds. The uneven terrain makes it difficult but obviously not impossible. 



Squat
1x2 @ 205
My knee wasn't ready for weight.  I think if I really wanted to, I could have done my usual 3 sets with an amrap at the end, but it would have been ugly and likely harmful.

Wide DEEP goodmorning
1x5, 1x10 @145
After bailing on squats, I pivoted to my chosen replacement. This movement is HARD. I saw my form on video and my lower back does round a bit at the bottom. It's inconsequential because I feel it where I need to. As a pleasant surprise, I'm finding that this movement is great for the hip flexors. They're much more sore than I expected. 

-Superset-
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Bent row (floating)
1x5, 1x12 @120

Fat bar bench knees up no arch
2x5 @155
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The reps on my rows are starting to dip. I was never strong on them, so that's expected, but I was shocked that I had such a poor performance on my bench variation. My shoulder hasn't been feeling good on this movement and I don't like the lack of stability. I may replace this movement with a more traditional bench press. 

15:00 giant set ASAP (5 rounds)
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x13 single leg glute hyper
x10 Pike pushup
x6 chinup
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Yet another win on my circuit. I maintained 5 rounds while adding reps to my chins and hypers. I still don't need to rest. I go from movement to movement and sometimes take a sip of water between rounds. 

I skipped my pump work because I got home late and my session was dragging. I attempted to save time by cutting a warmup x5 set from each of my compounds but the session still dragged. The failed squatting attempt and switching to goodmornings disrupted my mental flow. It was still a good session and I feel optimistic about my knee despite misjudging the recovery time. 

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